Updated: Jul 26, 2020
TASK 1: WARMUP
6 min EMOM
Min 1: Single unders
Min 2: 5 Air Squats + 5 pushups
Min 3: Rest
TASK 2: CONDITIONING
Every 5 mins x 7 rounds
. 12 2x DB Clean
. 8 2x DB Devil Press
. 6 2x DB Front Squat
. 4 Strict Pullups/ 8 DB Row
. 2 Power cleans 85%
TASK 3: ACCESSORY
A. Superset for 4 rounds
. 15 DB Lateral raises
. 15 DB Upright rows
B. Superset for 3 rounds
. 15 DB Bicep curl
. 30 DB Dips Bench
Conditioning Team of 3 75 Thruster 95/65lb 50 Box jump over 25 sync push up Rest 3-minutes 75 cal Assault bike 50 Box jump over 25 sync push up Rest 3-minutes 75 Thruster 95/65lb 50 Box jump over 25 s
Endurance : Team of 2 Every 10-minutes x 5 Rounds Rounds 1: 2K Row Rounds 2: 2K Ski Rounds 3: 1.5K Row Rounds 4: 1.5K Ski Rounds 5: Amrap Row Bonus work : Weightlifting: A . 2 hang power snatch @65%
Task 1 : Conditioning Team of 2 For time 400M Run ( Together ) 40 power snatch 95/65lb 40 T2B Rest 5-minutes 40 T2B 40 power snatch 95/65lb 400M Run ( Together ) Rest 5-minutes 400M Run ( Together ) 4
